This Herb-Crusted Chicken with Asparagus is a delicious, nutritious dinner idea perfect for a balanced lifestyle. Juicy chicken breast is coated in a fragrant herb crust and paired with tender, roasted asparagus for a meal that’s high in protein, low in carbs, and packed with flavor.
Recipe Tips and Tricks:
- Choose Fresh Herbs: Fresh parsley, thyme, or rosemary enhance the flavor more than dried herbs.
- Bread Crust Perfection: For an extra crisp crust, press the herb mixture firmly onto the chicken.
- Even Cooking: Cut asparagus to similar sizes for uniform roasting.
- Preheat the Oven: Always preheat your oven to ensure even cooking and prevent undercooked chicken.
- Check Temperature: Use a meat thermometer; chicken should reach an internal temperature of 165°F (74°C).
Why You’ll Love This Recipe:
This dish combines simplicity with sophistication, making it perfect for both weeknight dinners and special occasions. The herb crust adds a burst of flavor and texture, while the roasted asparagus provides a refreshing, nutrient-packed side. It’s a versatile recipe that’s low in calories and rich in protein, promoting muscle growth and overall wellness. The one-pan preparation minimizes cleanup, and it’s easily adaptable to suit your preferences or dietary needs.
Herb-Crusted Chicken with Asparagus
A flavorful herb-crusted chicken paired with roasted asparagus, perfect for a healthy, protein-packed dinner in under an hour.
Ingredients
- 4 boneless, skinless chicken breasts
- 1 cup panko breadcrumbs
- ½ cup grated parmesan cheese
- 2 tbsp fresh parsley, chopped
- 1 tsp fresh thyme leaves
- 1 tsp fresh rosemary, chopped
- 1 garlic clove, minced
- 1 egg, beaten
- 1 lb asparagus, trimmed
- 2 tbsp olive oil
- Salt and pepper to taste
- Lemon wedges for serving
Instructions
- Prepare the Oven and Ingredients: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper. In a small bowl, mix breadcrumbs, parmesan, parsley, thyme, rosemary, and minced garlic.
- Coat the Chicken: Season chicken breasts with salt and pepper. Dip each breast in the beaten egg, then coat with the breadcrumb mixture, pressing firmly to adhere.
- Arrange on the Sheet: Place the chicken on one side of the prepared baking sheet. Arrange the asparagus on the other side, drizzle with olive oil, and season with salt and pepper.
- Bake: Bake in the preheated oven for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the asparagus is tender.
- Serve: Plate the chicken with roasted asparagus. Garnish with lemon wedges for a zesty finish.
Notes
- For extra juiciness, brine the chicken in salted water for 30 minutes before starting the recipe.
- Avoid overbaking the chicken to maintain its tenderness.
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 466Total Fat 17gSaturated Fat 5gTrans Fat 0gUnsaturated Fat 11gCholesterol 159mgSodium 621mgCarbohydrates 28gFiber 4gSugar 4gProtein 49g
The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.
Ingredient Notes:
- Chicken Breasts: Boneless, skinless chicken breasts are ideal for this recipe. Ensure they’re fresh and of uniform thickness for even cooking.
- Herbs: Fresh parsley, thyme, and rosemary add a robust, aromatic flavor. Dried herbs can be used as a substitute in smaller quantities.
- Breadcrumbs: Use panko breadcrumbs for a crunchier crust. For a gluten-free option, almond meal works beautifully.
- Parmesan Cheese: This adds a savory, nutty taste to the crust. Grate fresh parmesan for best results.
- Asparagus: Choose firm, bright green stalks for optimal freshness. Trim the woody ends before cooking.
- Olive Oil: A drizzle enhances the flavors and ensures a crisp roast for both chicken and asparagus.
Variations and Substitutions:
- Herb Variations: Experiment with basil, oregano, or dill to create unique flavor profiles.
- Protein Options: Swap chicken breasts for chicken thighs, turkey cutlets, or even fish like salmon or cod.
- Vegetables: Substitute asparagus with green beans, zucchini, or broccoli for variety.
- Low-Carb Crust: Replace breadcrumbs with crushed pork rinds or a mix of almond flour and parmesan.
- Spices: Add paprika, garlic powder, or chili flakes to the herb mixture for an extra kick.
Storage Options:
- Refrigerator: Store leftovers in an airtight container for up to 3 days. Reheat in the oven to retain the crisp crust.
- Freezer: Freeze cooked chicken for up to 2 months. Defrost overnight in the fridge and reheat in a preheated oven.
- Make Ahead: Prepare the herb crust mixture in advance and store it in the refrigerator for up to 2 days.
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